Strength:
Press 5-5-5
Push-Press 3-3-3
Push-Jerk 1-1-1
Metcon:
3 Rounds for time:
Run 400m
15 DB Hang Power Cleans (#20/15)
15 DB Front Lunges
Endurance:
Strength:
Front Squat 3x8
Metcon:
50-40-30-20-10
Wallball shots (#10/6)
Box jumps
Kettlebell Swing (#24/16)
Competitors:
A.
Open workout 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (#45/30)
15 Chest to bar Pull-ups
*4min bonus for every 3 rounds (90reps) completed.
B.
DB Conditioning:
5 Rounds for load (not time), use the heaviest dumbbells possible:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Front Squats
5 DB Shoulder to Overhead
2min rest after each round
C.
5 Rounds for time:
10 Tripple Unders
10m Handstand walk